Wepamusoro 6 akanakisa triceps kurovedza kwevasikana kumba uye muhoro

Iyo triceps ndiyo triceps mhasuru, iyo iri kumashure kwemaoko uye inoitisa kuti iwedzere. Kuonekwa kunoonekwa uye kungwara kwemaoko kunonyanya kutemerwa nematricks, saka pasina kurovedza muviri tsandanyama iyi haigone. Kukupa iwe 6 yakanakisa kurovedza ne dumbbells ye triceps yevasikana iwe yaunogona kuita kumba uye mune yekurovedza muviri.

Strong triceps inodiwa kuti push-UPS, dhonza-UPS, akasiyana amire uye kurovedza pachifuva. Uye zvakare, kutsvedza nemukati meruoko uko kunokatyamadza, kunenge kusingadzike pasi kunyangwe kubva kune yekufunga nzvimbo yekuona. Triceps vasikana vanogona kudzidziswa kumba uye mune yekurovedza muviri, uye nehunhu hwemutoro wake, zvinokwana kungova nedumbbell chete.

Iyo yekudzidzisa mitemo yetriceps yevasikana

Vasikana vazhinji vanodzivirira kuita maekisesaizi patriceps, kutya kukwazisana maoko kana kuwedzera vhoriyamu. Ini ndinokurumidza kukuvimbisa iwe, kana iwe ukaita maekisesaizi emaoko ane huremu hwakaderera (5 kg), hapana "buildup" yemhasuru haisi kuzoitika. Uye nehuremu hwakawanda pamusoro pechero kukoshesa kuwedzera kwemhasuru hazvisi - yakakwirira iwe unokonzera mhasuru mune diki toni uye unozoita kuti maoko awedzere kuoneka. Asi nei musikana ari kuita maekisesaizi patriceps?

Nei vasikana vachigara vachida kupomba triceps:

• Kugwinha triceps, iwe unosheedzera mhasuru kumusana kwemaoko uye kubvisa zvakashata kusanzwisisika uye kudzikira.
• Matriceps anobatanidzwa mukurovedza muviri kwakawanda pachifuva, saka pasina mhasuru dzakasimba dzetriceps haugone kufambira mberi mumitambo iri pachifuva chake.
• Strong triceps inodiwa kuti uite push-UPS, dhonza-UPS, mbiru, uye kune mazhinji ezve static kurovedza mu tambo.
• Strong triceps zvakare anodikanwa yehunhu kuita kweakawanda asanas mu yoga, kana iwe uchironga kukura mune ino nhungamiro.

Saka, ndeipi mirawu yakakosha iwe yaunoda kuti uzive vasikana ku Workout ye triceps yaive nemazvo, zvinobudirira uye zvinobatsira?

Huremu hupi hwemadhongi anotora kudzidzisa triceps:

• Zvekukura kwemhasuru: huremu hunorema hwemadhibheri kuitira kuti ugone kuita 10-12 reps kukundikana nehunyanzvi nzira (yevasikana kazhinji kusvika 8-10 kg)
• Zvekureruka toni mhasuru uye kupisa mafuta: huremu hwakaringana kukuita kuti unzwe mutoro, asi zvinogona kuita 15-20 reps (yevasikana kazhinji kusvika 4-5 kg)
• For beginners: dumbbells 1-2 kg, ine zvishoma nezvishoma kuwedzera uremu

Pane rimwe zuva kudzidzisa kurovedza kwetriceps:

• Shanduro yechinyakare: sanganisa kurovedza kwema triceps nemaitiro epectoral mhasuru. Maekisesaizi echipfuva anosanganisira kusvina huremu, asi kune iri basa mumhasuru dzemaoko ndidzo triceps. Naizvozvo, iye anobatanidzwa zvakananga mukudzidzisa tsandanyama dzechipfuva. Tanga Workout yako nemaexercise epectoral mhasuru, wozoenderera kune maekisesaizi etiki triceps.
• Imwe sarudzo: sanganisa maekisesaizi triceps maitiro biceps. Biceps uye triceps itsandanyama-vanopikisa, saka vanhu vazhinji vanoona yavo yekubatana kudzidziswa ndiyo nzira inoshanda kwazvo yekusimbisa mhasuru. Vamwe vasikana vanosarudza iyi sarudzo nekuti zviri nyore kudzidzisa mapoka maviri emhasuru (biceps uye triceps) nezuva rimwe. Kune avo vanoita zvenguva yekudzidzira 3-4 pavhiki, pazuva rimwe chete, uye iwe unogona kuwedzera kurovedza muviri paDelta.

Yakagadzirira simba kudzidziswa ne dumbbells:

8 yemitemo yetriceps kurovedza kwevasikana:

1. Kazhinji vasikana zvakakwana kudzidzisa triceps kamwechete pasvondo. Asi kana iwe ukaita simba rekudzidziswa ka5-6 kanokwana pavhiki uye uchida kushanda pamaoko ako emaoko, unogona kudzidzisa triceps kaviri pasvondo.
2. Kana iwe usiri kuda kukuvara uye kumbomira kudzidziswa kwenguva yakareba, saka usati waita maekisesaizi etriceps, ita inodziya-up kudziya. Mushure mekupedza kurovedza kweiyo triceps, usakanganwa kutambanudza tsandanyama, zvinoita kuti kurovedza kuve kunoshanda. Kuti uwedzere kudziya usati waita maekisesaizi, iwe unogona kuita imwe yekurovedza muviri pasina zvimunzwa (kana nehuremu hushoma kwazvo). Wona kwedu kusarudzwa kweanodziya-kumusoro kurovedza uye kusarudzwa kwemitambo yekutambanudza.
3. Isu tinopa zvitanhatu zvekurovedza triceps, asi kwete hazvo kuti uzviite zvese nezuva rimwe chete. Zvekudzidzira kwakazara kwetriceps inokwana kuita maekisesaizi 3-4 munzira dzinoverengeka (semuenzaniso, miviri yekuzviparadzanisa uye imwechete kana maviri mnogosloinykh). Iwe unogona kusiyanisa aya maekisesaizi kana nguva nenguva kushandura seti yekurovedza muchidzidzo chako. Nekudaro, yeuka kuti nzvimbo dzakasiyana dzemuviri, matanda ematanda akaremerwa nenzira dzakasiyana, saka zvakanakisa kuti usatarise pane mamwe maitiro.
4. Kana iwe uchida kudzikira uremu, yeuka kudya dhefisiti yemakoriori. Kana iwe uchida kuvaka mhasuru, idya neakawandisa koriori uye idya zvakakwana protein (2-2. 5 g yeproteiniti pa1 kg yehuremu hwemuviri). Verenga zvakare nezve chikafu.
5. Kana iwe uchida kudzikira uremu, ita kanokwana kaviri muvhiki cardio Workout yemamwe macalorie kupisa uye kuwedzera metabolism.
6. Rangarira kuti kuwana mhedzisiro inoshanda, zvakakosha kudzidzisa muviri wese, kwete chete nharaunda dzematambudziko. Kana iwe uchida chirongwa chakadzama chekudzidzisa simba, tarisa pane ino chinyorwa: kusimbisa simba kwevakadzi: kurovedza muviri + chirongwa.
7. Aya anotevera ekurovedza muviri akakodzera kuitiswa kumba uye mune yekurovedza muviri. Iko kusununguka kwekudzidziswa mune yekurovedza ndiko kwakasiyana-siyana kwema dumbbells, saka unogona kuwana zviri nyore huremu hwakakwana uye mutoro unowedzera mune ramangwana. Asi kudzidzisa triceps kumba pasina kupa zvibodzwa. Kekutanga nguva yekudzidzisa iyo triceps kumba iwe unogona kushandisa kunyange mabhodhoro epurasitiki pane madumbbell.
8. Izvo zvakakosha kuti unzwisise kuti zvishoma nezvishoma, tsandanyama dzako dzinozojaira kutakura, saka zvinodakadza nekufamba kwenguva kuti uwedzere huremu hwemakonzo. Zvekudzidzira pamba zviri nyore kutenga chinokonona dumbbell iyo inokutendera iwe kugadzirisa huremu.

Isolate kurovedza muviri kwetriceps ine dumbbells

Mazhinji maekisesaizi etriceps ane dumbbells - akasarudzika, haatore chikamu mamwe mapoka emhasuru. Naizvozvo, kana iwe uchirovedza muviri iwe unofanirwa kunzwa kuti mutoro uri pane triceps. Kana zvisiri, unogona kunge uri kushandisa huremu hushoma kana pane zvikanganiso muhunyanzvi. Ndokumbira utarise kuti panguva yekurovedza triceps ine dumbbells papfudzi rako (ruoko rwekumusoro kugokora) inoramba yakamira. Kufambisa ruoko chete. Chengetedza iyi poindi mukirasi yese. Ita maekisesaizi zvakanaka, pasina majee.

Kudzokorora kangani kuita:

• Zvekukura kwemhasuru: 10-12 reps mu 4-5 seti paruoko rumwe nerumwe nehuremu hwakanyanya
• Yezve nyore toni mhasuru uye kupisa mafuta: 15-20 reps, 3-4 svika paruoko rumwe nerumwe nehuremu hwepakati

Imwe yeaya maekisesaizi inogona kuitiswa kutanga neruoko rumwe uyezve rumwe, uye maoko maviri panguva imwe chete. Sarudzo yekutanga inokutendera kuti uite chiitwa ichi zvine hunyanzvi, sezvo iwe uchizoda kudzora ruoko rumwe chete (ruoko rwemahara runogona kubata iyo yekumusoro chikamu cherumwe ruoko kuti irambe yakamira). Sarudzo yechipiri yakanyanya kuomarara, asi yakawanda mari kubva pakuona kwenguva.

Ndinotenda nekuda kwezvipo youtube chiteshi Urarame Musikana.

1. Bench wokudhinda dumbbell nekuda kwemusoro

Dumbbell bhenji yekudhinda nekuda kwemusoro - imwe yeakanyanya kurovedza muviri kwe triceps ine dumbbells. Mira wakatwasanudza nemaoko pabendekete upamhi, dzoka wone. Tora dumbbells kuseri kwemusoro wako, magokora akatarisa padenga. Pane exhale, simudza mabhero ekumusoro akatwasuka kumusoro, chikamu cheruoko pamusoro pegokora chinoramba chakamira. Bata kwemasekondi mashoma uye udzikise iwo madumbbell kumashure kumashure kwemusoro wako.

Ichi chiitwa chinogona zvakare kuitwa munzvimbo yekugara, izvi zvinobatsira kudzivirira kutapurirana kwemutoro kubva kumatriceps kuenda kumashure. Dumbbell bhenji yekudhinda nekuda kwemusoro uri pachigaro chinowedzera kuputira, uye dumbbell bhenji kudzvanya munzvimbo yakamira kuti ubatanidze zvishoma mhasuru dzekumashure.

2. Wedzera maoko kumashure mutembere

Mira netsoka dzako upamhi hupamhi ukaparadzana, zvinyoro-nyoro mabvi ako uye tenderedza musana wako kuti usatsvedza uye usatenderedza musana. Tora dumbbell muruoko, kukotamisa magokora ako pazasi pemakomba aive padanho repachipfuva. Pane exhale ruramisa maoko kugokora, uchisiya rwekumusoro ruoko rwakamira. Maoko akafanana nemuviri. Bata kwemasekondi mashoma uye dzokera kunzvimbo yekutanga.

3. French yekudhinda ine dumbbells

Nhema pabhenji, fitball kana pasi. Tora dumbbells yakatwasuka, maoko anotambanudza akatwasuka kumusoro kumusoro pahupamhi hwepfudzi. Pane exhale, dzikisa maoko ako pasi pabendekete uye ruoko rwemberi rwakaumbwa yakatwasuka kona. Bata kwemasekondi mashoma uye dzosera maoko kunzvimbo yekutanga. Mafudzi anoramba akamira panguva yese yechiitwa.

Mnogocwetnye kurovedza triceps

Pamusoro pekuzviparadzanisa kwemaitiro e triceps anokurudzira mnogocwetnye kurovedza pane triceps. Kutanga, vanosanganisira basa renhamba hombe yemhasuru uye kumanikidza muviri wako kuti ushande zvinobudirira. Chechipiri, ivo vanopa rinoshanda mutoro.

Kudzokorora kangani kuita:

• Nezve kukura kwemhasuru: 10-12 reps, 3-4 nzira
• Kune nyore toni mhasuru uye kupisa mafuta: 15-20 reps 2-3 seti

1. Push-UPS nekuumbwa kwakamanikana kwemaoko

Kana iwe uchidzidzisa chipfuva uye triceps rimwe zuva, ipapo iyo Push-UPS kazhinji inenge yatove chikamu chekurovedza muviri pachifuva. Mune ino kesi, iwe unogona kuchinjanisa: imwe nzira yechinyakare Push-UPS, imwe nzira Push-UPS nekuumbwa kwakamanikana kwemaoko pane triceps.

Chinhu chePush-UPS ine tarisiro pane triceps inotevera. Kutanga, izvi zvinotora kuumbwa kwakamanikana kwemaoko, uye padyo kuisa chanza cheruoko rwako kune mumwe nemumwe, akasimba anozadza matric. Kechipiri, kana iwe ukasundira UPS yeiyo triceps, iwo magokora ari padyo nemuviri uye achidzokera, kwete kudivi. Kusundira-UPS kwakadaro kunowanzoomera kuitira kuti ugone kudzidzira kumhanya navo pamabvi ake.

Zvese nezve Push UPS uye maitiro ekuita

Kana pano pano musiyano wakadai, iyo inonzi triangle yekukweshera UPS:

2. Reverse Push-UPS kubva pabhenji

Reverse Push-UPS asi zviri nyore kurovedza muviri kupfuura Push-UPS, asi zvakare zvinoda kuita yakasimba mhasuru yetriceps. Reverse Push-UPS kazhinji inoitwa kubva pabhenji, asi kana iwe uchida iwe unogona kumhanya navo kubva pasi. Kuomesa chiitiko ichi, unogona kutambanudza makumbo ako uye kwete kuakotamisa pamabvi.

Zvese nezve reverse Push-UPS kubva pabhenji

3. Kuwedzerwa kweruoko mune tambo

Ichi chiitwa chinogona kuitwa pachinzvimbo chekuzviparadzanisa, "Kuwedzeredzwa kwemaoko mutserendende". Ndezvipi zvakanakira kurovedza muviri "Kutambanudza ruoko mune tambo"? Kutanga, chiitwa ichi chinowedzera kushanda mhasuru dzemudumbu uye kumashure. Kechipiri, iyo isina kugadzikana mamiriro mune tambo inobatsira kushandisa tsandanyama dzakawanda dzepamusoro neepasi muviri, saka kurovedza muviri kuchanyanya kushanda. Yetatu, kurovedza kwakanaka kwakadaro kunowedzera kurova kwemoyo, izvo zvinobatsira pakupisa macalorie.

Mira panzvimbo yeplank, nemaoko akazorora pasi kwete zvanza nemabhero. Zvishoma zvakapamhama makumbo echinzvimbo chakadzikama. Kukotamisa gokora rako, dhonza iyo dumbbell kuchipfuva chako, bata kwechikamu chechipiri uye fambisa dumbbell kumashure kudzoka kusvikira ruoko rwatwasanudzwa. Nekuwedzera kwefudzi ruoko (chikamu cheruoko pamusoro pegokora) inoramba yakagadziriswa. Bata chinzvimbo ichi kwemasekondi mashoma wobva wakotamisa ruoko rwako kugokora. Wobva wadzokera kune iyo plank chinzvimbo. Ndokumbira utarise kuti panguva yekurovedza muviri musana unoramba wakamira, muviri wakamira, chiuno chakatsetseka (haikwiri kana kumusoro kana pasi).

Zvinyorwa zvekushanda kwema triceps

Tinokupa iwe sarudzo dzinoverengeka dzekurovedza triceps. Iwe unogona kusarudza imwe yesarudzo kuti uchinjane pakati pesarudzo dzese nhatu kana kugadzira yako yega chirongwa chezviitwa zveiyo triceps. Kana iwe uri kushanda pakurasikirwa kwemafuta nezviyero zvishoma (kana kungoti iwe haufanire kuchengeta zvinorema dumbbells), unogona kuita 15-20 reps paruoko rumwe nerumwe.

Sarudzo 1

• Push-UPS nekuumbwa kwakamanikana kwemaoko: 8-10 reps x 2-3 seti
• Bench yekudhinda dumbbell nekuda kwemusoro: 10-12 reps x 4 seti
• Wedzera maoko kumashure mukurerekera: 10-12 reps x 4 seti
• Revers Push-UPS pabhenji: 10-12 reps x 3-4 nzira

Sarudzo 2

• Push-UPS nekuumbwa kwakamanikana kwemaoko: 8-10 reps x 2-3 seti
• French benchi yekudhinda ine dumbbells: 10-12 reps x 4 seti
• Bench yekudhinda dumbbell nekuda kwemusoro: 10-12 reps x 4 seti
• Kuwedzeredzwa kweruoko mune tambo: 10-12 reps x 3 seti

Sarudzo 3

• Revers Push-UPS pabhenji: 10-12 reps x 3-4 nzira
• French benchi yekudhinda ine dumbbells: 10-12 reps x 4 seti
• Bench yekudhinda dumbbell nekuda kwemusoro: 10-12 reps x 4 seti
• Kuwedzeredzwa kweruoko mune tambo: 10-12 reps x 3 seti

Chinyorwa ichi chinonyora zvinyowani zvekudzidzira ma triceps evasikana aunogona kuita kumba kana mune yekurovedza muviri. Usakanganwe ichi chidiki asi chakakosha kubva pakuona kwemaesthetics uye simba mhasuru.

Onawo: Zvakanakisa kurovedza nema dumbbells kumba.

Nezve toni uye mhasuru kukura, Maoko uye chipfuva Nezvimedu, kudzidzira uremu